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WOD26092020, SATURDAY



WARMUP

. 30 knee raises

. 10 push ups


TASK 1: STRENGTH

Superset for 4 rounds, Go every 2:30sec

A. 8 bench press

B. 3 Rope climbs


B. Superset for 4 rounds, Go every 2:30sec

. 8 one arm seated shoulder press

. 15 side lateral raises


TASK 2: CONDITIONING

90s on : 90s off X 5 rounds

. 20 wallballs

. 10 pushups

MAX PLANK in remaining time


TASK 3: CORE

. Dragon flags

5 sets, 5 reps

OR

. Leg raises

5 sets, 12 reps

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​© 2020 by Unlimited Plus Crossfit

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